Monday, November 14
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-40a2f721-7fff-ee58-6477-980a75b08f09">AMRAP X 7</span></p><p dir="ltr"><span id="docs-internal-guid-40a2f721-7fff-ee58-6477-980a75b08f09">100m run</span></p><p dir="ltr"><span id="docs-internal-guid-40a2f721-7fff-ee58-6477-980a75b08f09">25 Single Unders (Switch to double unders at halfway point)</span></p><p dir="ltr"><span id="docs-internal-guid-40a2f721-7fff-ee58-6477-980a75b08f09">10 Muscle Cleans</span></p><p dir="ltr"><span id="docs-internal-guid-40a2f721-7fff-ee58-6477-980a75b08f09">10 Elbow Punches</span></p>
Weightlifting
« Clean Complex 2 » (E2MOM X 6
1 Clean + 3 Front Squats
)
1 Clean + 3 Front Squats
)
Metcon
« Moon Boy » (2 Rounds for reps)
EMOM X 8
20 Double Unders + 1 Power Clean (Athletes Choice, Heavy)
-Rest 1 min-
EMOM X 8
20 Double Unders + 1 Power Clean (Athletes Choice, Heavier than weight 1)
20 Double Unders + 1 Power Clean (Athletes Choice, Heavy)
-Rest 1 min-
EMOM X 8
20 Double Unders + 1 Power Clean (Athletes Choice, Heavier than weight 1)
<p><span id="docs-internal-guid-2a7307e9-7fff-d5eb-4389-68c0c09a93bd">(Last seen 5/9/22)</span></p>
Cooldown
<p><span id="docs-internal-guid-52e23cb5-7fff-f198-9fee-6b9e4d958e21">1:00 Banded Front Rack Stretch/Side</span></p>